Week 20
Feb 16, 2026 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🚴 Bike - 25 super chill miles
—
was a US holiday - socializing
TUE
🧗 Climb 1
🏋️ Workout 3 - Lower body pulling
WED
🧗 Climb 2
🏋️ Workout 1 - Lower body squatting
THU
🚴 Bike 2 - Hard intervals
—
worked kind of late
FRI
—
—
Worked late
SAT
🏋️ Workout 2 - Upper body pressing
—
SUN
🧗 Climb 3
🚴 Bike 3 - Threshold Intervals
This one was hard!
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 3 | 3 | 83/93/103 | CRAP I FORGOT TO DO THE 4TH SET!!! :( |
| Barbell Good Mornings | 3 | 15 | 43 | |
| Cyclist Squat | 3 | 15 | 15lbs for 1st round; 10lbs subsequent rounds | |
| Goblet Cossack Squat | 3 | 16 | unweighted | |
| Banded Cross Under Lunge | 3 | 8 | black band | |
| Single Arm Hang | 3 | — | — | this was pretty hard |
| Front Plank | 3 | — | 5lb plate |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Shoulder Press | 4 | 7 | 48 | |
| Single Arm DB Bench Press and Row | 3 | 10 | 30 | Failed on last set of left arm bench (had to assist with right hand after rep 5). Also forgot to do four count up. I should have dropped back to maybe 20lbs at that pace. |
| Pronated Pull-ups | 3 | 6 | unweighted | |
| Dumbbell Strict Press and Push Press | 3 | 5/14 | 15lbs for first round; 10lbs for subsequent rounds | and it was still hard! |
| Standing Trap 3 Raise and Lateral Raise | 3 | 8-10 | 5 |
Workout 3 - Pulling / Lower body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Deadlift | 4 | 5 | 154 | |
| Half Kneeling KB Press | 3 | 12 | 15 | |
| Kettlebell Arm Bar | 3 | 4-8 | 10 |